How To Figure Out What You Actually Need Right Now | Meditation with Sebene Selassie

Listening to your body… easier said than done? Sebene Selassie is here to help. All this month, we're sharing custom guided meditations from our teacher of the month, Sebene Selassie exclusively available at DanHarris.com http://danharris.com/. Like any good drug dealer, the first taste is free – so today, we're giving you a sample of what you can expect for the rest of the month. Related Episodes: Sebene Selassie On: Resiliency, Rewriting Your Patterns and Finding a Teacher Who Speaks to You https://www.danharris.com/p/sebene-selassie-on-resiliency-rewriting?r=4o5o&utm_campaign=post&utm_medium=web&showWelcomeOnShare=false Get ready for another Meditation Party at Omega Institute! This in-person workshop brings together Dan with his friends and meditation teachers, Sebene Selassie, Jeff Warren, and for the first time, Ofosu Jones-Quartey. The event runs October 24th-26th. Sign up and learn more at eomega.org/workshops/meditation-party-2025 http://eomega.org/workshops/meditation-party-2025. Tickets are now on sale for a special live taping of the 10% Happier Podcast with guest Pete Holmes! Join us on November 18th in NYC for this benefit show, with all proceeds supporting the New York Insight Meditation Center. Grab your tickets here https://www.nyimc.org/event/great-cosmic-joke/! Join Dan's online community here http://www.danharris.com/ Follow Dan on social: Instagram https://bit.ly/3tGigG5, TikTok https://bit.ly/3FOA84J Subscribe to our YouTube Channel https://bit.ly/3FybRzD To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris Thanks to our sponsors: Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host http://airbnb.com/host.  BetterHelp: If you're ready to find the right therapist for you, BetterHelp can help you start that journey. Our listeners get 10% off their first month at betterhelp.com/Happier https://betterhelp.com/Happier.

Speaker names marked ? are inferred from speaking time and the show’s known hosts — they are not voice-verified.

• 0:04Dan Harris?

  This is the 10% Happier Podcast. I'm Dan Harris.

• 0:19Dan Harris?

  Happy Sunday, party people. How we doing? One of the most venerable cliches in the world of personal or spiritual growth is, "Listen to your gut. Get in touch with your intuition." Okay, sure, fine, but how do you actually do that? Today, the great meditation teacher Sebene Selassie is going to walk you through this process in a guided meditation. Seb is our Teacher of the Month over at danharris.com. That means she's creating custom guided meditations for all of our Monday, Wednesday, episodes during the month of October. For the most part, these guided meditations are only available to paying subscribers over at danharris.com, but we're dropping this one down the feed for free.

• 1:02Dan Harris?

  As Teacher of the Month, Seb is also doing some live guided meditation and Q&A sessions. We do these every Tuesday at 4:00 Eastern on video. The next one is October 14th, and it will feature me and Seb together. If you want to join, danharris.com. Join the party. Speaking of parties, if you want to meditate with me and Seb in person, we are teaching a weekend-long retreat from October 24th through the 26th at the Omega Institute, which is north of New York City. One of our subscribers recently pointed out that I've mentioned the meditation party retreat a few times, but have not given a lot of detail, so let me just say a little bit more. There are four sessions. One of them's Friday evening, the next one's Saturday morning, then Saturday afternoon, and finally, one on Sunday morning. We do a mixture of

• 1:47Dan Harris?

  meditation, conversation, and Q&A with the audience. There are also some opportunities for small group discussions with your fellow attendees. In between the sessions, you've got plenty of free time. You can go hiking, play basketball, volleyball, pickleball, tennis, yoga, Tai Chi, meditation, more meditation if you want it. Also, on Saturday evening, we do a dance party, which is voluntary. Nobody's forced to attend. There's a link in the show notes if you want to sign up. Okay, we're going to take a quick break, and we'll be right back with a guided meditation from Seb.

• 2:20Speaker 01

  Hot flashes, rage crying, forgetting words mid-sent-ten. Yeah, we know. Menopause is a lot. Midi Health gets it. That's why Midi offers virtual healthcare specially tailored to women's needs. Built for women, by women. Every symptom, every stage, every question. Visit joinmidi.com to get started today. That's join M-I-D-I dot com. Individual results and coverage varies. Check with your plan for coverage.

• 2:50Speaker 02

  Your joints help you keep doing what you love. Give them daily support with Ancient Nutrition Multi-Collagen Protein. Two scoops deliver 20 grams of collagen from 10 types, including clinically studied eggshell membrane. Plus, vitamin C and probiotics to support skin, hair, nails, and joint health. Visit ancientnutrition.com/protein and use code PROTEIN for $15 off. That's ancientnutrition.com code PROTEIN.

• 3:18Speaker 03

  Many of us have a hard time truly tuning into ourselves. Maybe we worry about what others think about us, about our work, our ideas, our new haircut. When honestly, those people probably aren't even considering us. They're worried about their own jobs, thoughts, and new outfits.

• 3:40Speaker 03

  Or perhaps with all the opinions out there in the chaos of our current world, we can have a hard time understanding what it is we believe or how we want to respond.

• 3:51Speaker 03

  When we use meditation to turn inwards, we can actually tune into our own sensory experience and touch our inner knowing, a knowing rooted in an innate wisdom. This wisdom may not answer all the questions of the world, but it allows us to meet whatever is happening with more clarity and kindness.

• 4:13Speaker 03

  In this meditation, we'll use mindfulness to practice tuning into that inner knowing and learn to trust the wisdom that's always available to us. Let's try it together.

• 4:30Speaker 03

  Find a comfortable position wherever you are, sitting, standing, or lying down.

• 4:38Speaker 03

  Let your spine be naturally straight without being rigid.

• 4:43Speaker 03

  Feel free to close your eyes or soften your gaze downward.

• 4:49Speaker 03

  Take a moment to arrive here, noticing any sounds or sensations of the room or space you're in.

• 5:02Speaker 03

  Let's start by sensing the body. Notice where you're making contact with what's supporting you.

• 5:12Speaker 03

  Feel the weight of your body settling into that support.

• 5:20Speaker 03

  Now, take a few deep breaths and with each exhale, let yourself sink a little deeper into this moment.

• 5:40Speaker 03

  Notice any sensations in the body,

• 5:44Speaker 03

  subtle or strong.

• 5:47Speaker 03

  Maybe there are movements, vibrations, pulsing or tingling.

• 5:54Speaker 03

  Perhaps you're aware of the breath entering and leaving the body.

• 6:01Speaker 03

  Simply allow your awareness of sensation to help center your attention for a few moments more.

• 6:28Speaker 03

  Now, I want to invite you to bring your awareness even more inward.

• 6:43Speaker 03

  Notice when I invite you to turn inward, where does your attention go? There's no right answer, maybe to your heart area, your belly, behind your eyes, or somewhere else.

• 7:05Speaker 03

  And it might be somewhere else another time, but wherever it goes now, this space can be one way to connect to your deeper knowing.

• 7:14Speaker 03

  Not the racing thoughts in your head, but the quiet or wisdom in your body.

• 7:29Speaker 03

  Again, invite your awareness inward, and let's rest in this awareness for a bit,

• 7:36Speaker 03

  sensing this space or place in the body, simply being with whatever is present.

• 8:10Speaker 03

  Now, without thinking too hard about it, try dropping this question into this space.

• 8:18Speaker 03

  What do I need right now?

• 8:23Speaker 03

  Don't search for an answer with your mind, just let the question settle and listen with your body.

• 8:47Speaker 03

  Notice what arises. Maybe it's a word that comes to mind, or an image, or simply a feeling. Whatever comes up first before your mind starts editing, try trusting that. If nothing comes, that's okay too. Sometimes the answer is simply, "I don't know", and that's a valid response.

• 9:18Speaker 03

  Feel into whatever response came up. Does it create expansion or contraction in your body? Does your breathing deepen or become shallow? Does it feel true in your bones? And what else do you notice? Our bodies have ways of knowing that our minds don't always understand.

• 10:01Speaker 03

  Now, let's ask another question. What wants to emerge in my life? Again, let it drop into your inner knowing and simply listen. You don't need to force an answer. Try staying open and receptive.

• 10:41Speaker 03

  Whatever arises, whether it's clear or confusing, exciting or scary, notice how it lands in your body. This is one way your inner wisdom can communicate with you. Sometimes it's a gentle knowing, sometimes a firm conviction, sometimes just a subtle sense of yes or no.

• 11:24Speaker 03

  Now, take a few moments to simply rest in this connection with your inner knowing. You don't need to do anything with what came up. Just appreciate that this capacity exists within you.

• 12:14Speaker 03

  As we come to the end of this practice, feel your breath moving in and out, trusting that with each breath, you can return to this place of inner listening anytime you need to. This wisdom isn't something you have to earn or develop. It's already here, waiting for you to slow down enough to hear it.

• 12:42Speaker 03

  There's so much noise in our world. It's hard sometimes to hear our innate response. But your body holds more wisdom than you might realize. The more you practice listening to these subtle cues and trusting what you feel, the clearer this inner knowing becomes.

• 13:03Speaker 03

  You can open your eyes now and take a moment to reconnect with your surroundings. Feel free to stretch or move the body if that feels good.

• 13:14Speaker 03

  Thank you for taking time to cultivate your inner knowing. Practicing for even a few minutes a day helps us develop the capacity to listen to the deeper understanding we all carry for what we need and for what is possible.

• 13:30Dan Harris?

  Thanks again to Seb. Don't forget to sign up at danharris.com if you want custom guided meditations that come with all of our Monday and Wednesday episodes. Subscribers also get weekly live video meditation and Q and A sessions every Tuesday at 4 Eastern. This Tuesday, it's me and Seb together. Sign up at danharris.com. And don't forget to check out the link in the show notes for the IRL event Seb and I are doing on the weekend of October 24th. Finally, thank you to everybody who works so hard on this show. Our producers are Tara Anderson and Eleanor Vasili. Our recording and engineering is handled by the great folks over at Pod People. Lauren Smith is our managing producer. Marissa Schneiderman is our senior producer. DJ Cashmere is our executive producer.

• 14:14Dan Harris?

  And Nick Thorburn of the band Islands wrote our theme.

• 14:29Speaker 04

  Cash Flow Crunch? OnDeck's small business line of credit gives your business immediate access to funds, up to $200,000, right when you need it. Cover, seasonal dips, manage payroll, restock inventory, or tackle unexpected expenses without missing a beat. With flexible draws, transparent pricing, and control over repayment, get funded quickly and confidently. Apply today at ondeck.com. Funds could be available as soon as tomorrow. Depending on certain loan attributes, your business loan may be issued by OnDeck or Celtic Bank. OnDeck does not lend in North Dakota. All loans and amounts subject to lender approval.

• 14:59Speaker 05

  We work with veterans every day. Caring about people isn't the same as knowing how to help. Safeguard Veterans gave our team free online on-demand training to better understand military culture, recognize when someone may be struggling, and connect veterans to support and resources. It's practical, flexible, and our staff actually use what they learned.

• 15:19Speaker 06

  Get started at safeguardveterans.net. Click on Community Organizations. Safeguard Veterans is a 2026 pilot research program funded by the Department of Veterans Affairs.